Cholesterol

Cholesterol

• Cholesterol is a substance made by the liver and found in some foods. (egg yolks,meats and other animal fats including milk products.This circulates the bloodstream and when too much cholesterol builds up, it restricts blood flow and can cause serious heart conditions.
• The two kinds of cholesterol:  High-density lipoprotein (HDL) is also called “good” cholesterol and keeps cholesterol from building up in the arteries, while low-density lipoprotein (LDL) or “bad” cholesterol is the main source of high cholesterol levels.

Add foods that lower LDL, the harmful cholesterol-carrying particles that contributes to the artery-clogging atherosclerosis. At the same time, cut back on foods that boost LDL.

Start to make a simple lifestyle changes and improve your diet

• Include fat free and low-fat milk products
• Eating fish two or three times a week can lower (LDL) in two ways, by replacing meat, which has  LDL-boosting saturated fats, and by delivering LDL-lowering omega-3 fats.  Omega-3s reduce triglycerides in the bloodstream and also protect the heart by helping prevent the onset of abnormal heart rhythm.
• Choose fats and oils with grams of fewer saturated fat. Limit foods high in saturated fat, trans fat, and/or cholesterol. Using liquid vegetable oils such as low oil that it low in saturated fat, trans fat and cholesterol, such as cold-pressed plant oils like olive oil or canola oil.  This his helps lower LDL levels.
• Nuts or seeds, including almonds, walnuts, cashews, pumpkin seeds and sesame seeds and other nuts are very good for the heart. Eating 2oz of nuts a day can slightly lower LDL.
• Sufficient omega-3 fats to balance the ratio of omega-6 to omega-3
• Beans (Legumes) dried peas are especially rich in soluble finer. They also take awhile for the body to digest, meaning you feel full for longer after a meal.
• More vegetables including green leafy vegetables and also root vegetables.
• Barley and other whole grains: Like oats and oat bran, barley and other whole grains can help lower the risk of heart disease, mainly-the soluble fiber they deliver.
• Eat more fresh fruits: Everyone knows fruits and vegetables are essential for a heart-healthy diet.
• Do more broiling, baking and steaming of foods instead of frying.
• Reduce fat consumption from 40% to 30% of calorie intake.

Important Lifestyle changes

• Stop-smoking completely (Tobacco) is not only harmful to your lungs. It increases the concentration of fats in the blood (increasing LDL cholesterol and lowering HDL cholesterol), mainly due to the presence of carbon monoxide. In-fact, nicotine increases platelet, aggregation, triglycerides, and cholesterol, and makes arteries to become less flexible.

Get Up And Move…

• Regular physical activity (such as brisk walking, jogging or running, swimming, cycling or dancing and whatever activity you like to engage in) for about 30 minutes each day helps maintain body weight, but can also increase “good” cholesterol (HDL) and decreases triglycerides.
• Drink more water to maintain your body cells and to keep yourself well-hydrated, which in turn, prevents blood from thickening due to excessive amounts of cholesterol consumption reduces total cholesterol and LDL cholesterol significantly.